1. Run forwards as a pair to the first set of cones. Shuffle sideways by 90 degrees to meet in the middle. Shuffle an entire circle around one other and then return back to the cones. Repeat for each pair of cones. Remember to stay on your toes and keep your centre of gravity low by bending your hips and knees.

    2 sets

    # vimeo.com/100495843 Uploaded 788 Plays 0 Comments
  2. Walk or jog easily, stopping at each pair of cones to lift your knee and rotate your hip inwards. Alternate between left and right legs at successive cones.

    2 sets

    # vimeo.com/100495842 Uploaded 622 Plays 0 Comments
  3. Walk or jog easily, stopping at each pair of cones to lift your knee and rotate your hip outwards. Alternate between left and right legs at successive cones.

    2 sets

    # vimeo.com/100495841 Uploaded 850 Plays 0 Comments
  4. The course is made up of 6 to 10 pairs of parallel cones, approx. 5-6 metres apart. Two players start at the same time from the first pair of cones. Jog together all the way to the last pair of cones. On the way back, you can increase your speed progressively as you warm up.

    2 sets

    # vimeo.com/100495840 Uploaded 1,473 Plays 0 Comments
  5. Starting position: Stand on one leg.

    Exercise: Balance on one leg whilst holding the ball with both hands. Keep your body weight on the ball of your foot. Remember: try not to let your knees buckle inwards. Hold for 30 sec. Change legs and repeat. The exercise can be made more difficult by passing the ball around your waist and/or under your other knee.

    2 sets

    # vimeo.com/100497598 Uploaded 553 Plays 0 Comments

Fifa 11+

Markus Nygård

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